Tempo

3 x 3 x 5 SS

  • Cycling
  • 1h 30mTime
  • 99Stress
  • 0.81Intensity
  • 50Popularity

About this workout

This classic tempo workout features 3 sets of 3 x 5 minutes at 90% FTP, perfect for building aerobic durability and preparing for those long climbs. It's a great mid-week staple to boost your endurance without overcooking, making it ideal for sustained efforts in group rides or solo training.

Yari

Workout structure

  • 10 min @ 50-80% (50-80w) 3%
  • 15 sec @ 120% (120w) 5%
  • Rest 1:15 min @ 50% (50w) 3%
  • 15 sec @ 130% (130w) 6%
  • Rest 1:15 min @ 50% (50w) 3%
  • 15 sec @ 140% (140w) 6%
  • Rest 1:15 min @ 50% (50w) 3%
  • 15 sec @ 150% (150w) 6%
  • Rest 1:15 min @ 50% (50w) 3%
  • 2 min @ 60% (60w) 6%
  • 3X
    • 5 min @ 90% (90w) 5%
    • Rest 1 min @ 60% (60w) 3%
  • 3 min @ 60% (60w) 3%
  • 3X
    • 5 min @ 90% (90w) 5%
    • Rest 1 min @ 60% (60w) 3%
  • 3 min @ 60% (60w) 3%
  • 3X
    • 5 min @ 90% (90w) 5%
    • Rest 1 min @ 60% (60w) 3%
  • Free-ride 3 min @ 60% (60w) 3%
  • 5 min @ 90% (90w) 5%
  • Rest 1 min @ 60% (60w) 3%
  • 3 min @ 70% (70w) 3%